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Oat bran contains 50 percent more dietary fiber per serving than whole rolled oats, says chef and licensed nutritionist Monica Reinagel. Consisting of the outer husk of the whole oat grain, oat bran is a good source of both of the two types of fiber, soluble and insoluble fiber. Although the Institute of Medicine's Food and Nutrition Board advises adults to consume between 25 and 35 total grams of dietary fiber daily, most Americans eat only about 14 grams of fiber each day. Incorporating oat bran into your daily meals is an excellent way to significantly increase your soluble fiber intake.

Total Soluble Fiber

A 3/4-cup serving of cooked oat bran contains 2.2 grams of soluble fiber. This is about the same amount of soluble fiber provided by a 1/2-cup serving of cooked navy or black beans or 1/2 cup of cooked Brussels sprouts. Oat bran has a significantly higher concentration of soluble fiber than most other high-fiber fruits and vegetables, including broccoli, asparagus, carrots, blueberries, lentils and nuts like almonds or peanuts. It also contains more soluble fiber per serving than wheat bran, wheat germ, whole-wheat bread and whole-wheat pasta.

Recommendations

Adults should aim to obtain between 20 and 30 percent of their total dietary fiber intake from soluble fiber, with the rest fulfilled by insoluble fiber. For men, this would be approximately 8.75 grams of soluble fiber daily, while women need about 6 grams of soluble fiber. Eating a serving of cooked oat bran would fulfill 25 percent of a man's recommended daily intake of soluble fiber, and nearly 37 percent of a woman's.

Soluble Fiber Benefits

According to Harvard University Health Services, a diet rich in soluble fiber sources like oat bran may help decrease your risk of high blood cholesterol and diabetes. Soluble fiber may be able to do this because of what happens to it in the digestive tract. Made up of the pectins, gums and mucilage compounds found within plant cells, soluble fiber absorbs water in the digestive system and forms a large, thick mass. This viscous mass slows down the rate that nutrients are absorbed from food and, according to the Cleveland Clinic, may help regulate how much glucose and cholesterol is released into your system.

Considerations

If you decide to include oat bran into your diet in order to increase your soluble fiber intake, be sure not to consume too much, too soon. Eating more fiber than your digestive system is accustomed to may cause bloating, abdominal pain, diarrhea and gas. Start by gradually incorporating one or two fiber-rich foods into your daily meals. Over the course of two to three weeks, add more high-fiber foods every several days as long as you don't experience increased digestive symptoms. Also, be certain to drink 6 to 8 glasses of water daily. Talk to your doctor if digestive problems persist.

About the Author

Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.